5 Best Exercises to Increase Your Speed

5 Best Exercises to Increase Your Speed

I often get the question, “which is more important for speed, mechanics or strength?” I think it’s important to understand that speed is not a one or the other concept. In order to move fast, you need to have proper mechanics, AND you need to be able to put a lot of force into the ground.

Think of it like a car—if you put a set of racing tires on a Prius, it’s going to control the power extremely well, but that’s not going to make it fast. Alternatively, if you put a Lamborghini’s engine on a lawn mower, there’s not a chance you will be able to control that power. Speed is the same thing. We must have the knowledge and practice of how to move our bodies properly and efficiently, but we need to be building a bigger engine to produce more power through our efficient mechanics. I have compiled what I think to be the 5 best exercises to help you harness that power and increase your speed.


The squat is absolutely essential for any speed training program. Squats target many of the important muscles related to sprinting including the glutes, hamstrings, quads, and calves.

Squats have a unique versatility to them. With numerous variations, they have the ability to strengthen the muscles necessary for sprinting in different ways.

Single-Leg Romanian Deadlift (RDL)

The RDL is another very important exercise if your intentions are to increase your speed. The RDL is designed to target your Posterior Chain, specifically your glutes and hamstrings.

These muscles are the ones responsible for your top speed. The ability to produce a lot of force horizontally is what keeps you ahead of your opponent.

Sled Push

Sled pushes are an awesome blend of strength training and biomechanics training. They can be done with varying amount of weight to increase or decrease difficulty. Sled pushes give you the ability to focus on sprinting mechanics while building the strength necessary to maximize your speed.

Depth-Drop Jumps

Depth-drop jumps utilize our Stretch-Shortening Cycle (SSC) through means of Plyometric forces. This means that dropping from a height requires your muscles/ligaments to stretch and absorb energy, then rapidly contract and release that energy by jumping immediately after contacting the ground. This exercise gets your lower body producing a lot of powerful force, and when used right, gets you sprinting very fast (and jumping higher too).

Three-Way Plank

A list of exercises to improve speed would be amiss if it did not include something for the core. Having a strong core is essential for speed. Force cannot adequately transfer from your foot to your head if there is a weak spot in-between.

The three-way plank is great because it forces you to strengthen the muscles in your core that you utilize while sprinting.

This is, of course, not an exhaustive list of exercises that improve speed. And by no means should your training program only comprise of these exercises, but this is a great place to start. What is your favorite exercise for improving speed?

Unilateral vs Bilateral Lower Body Training

Unilateral vs. Bilateral Lower Body Training

The unilateral versus bilateral training debate is just about as controversial as what comes first, the chicken or the egg? If you were to ask personal trainers, fitness coaches, or performance specialists which is better, you would get mixed responses. To make things easier for you I am going to break down the differences between unilateral and bilateral lower body training.  The best one for you depends on where you are on your fitness journey or performance goals.

Unilateral Training

Unilateral training involves asymmetrical exercises that only use one side of your body at a time. A unilateral lower body movement involves the use of one leg. There are varying intensities when it comes to unilateral lower body training depending on whether the exercises are done with free weights or machines. Here are examples of unilateral lower body exercises:

Bilateral Training

Bilateral lower body training involves the use of both legs symmetrically. Bilateral lower body exercises are the staples of most strength programs. Here are examples of bilateral lower body exercises.

Benefits of Unilateral Training

Unilateral lower body training is great for improving muscle imbalance, kinesthetic awareness, and stability. The asymmetrical nature of these exercises cause your body to stabilize joints and core muscles to maintain balance while executing the movement. If you have had an injury or dysfunction in your lower extremities, unilateral training will help isolate those weak points, and the appropriate exercise can help strengthen to restore full health and function. Unilateral training puts more isolated stress on the single limb being worked. This allows people to put stress on their limbs without overloading with weight, which can increase risk for injury.

Benefits of Bilateral Training

There are many benefits of bilateral lower body training. These include greater muscle recruitment, strength gains, central nervous system (CNS) adaptation, hormone response, greater metabolic effect, and requires less coordination. When performing bilateral lower body exercises, balance and stability are less of a factor compared to unilateral training. This gives you the ability to lift more weight. If your goal is to increase strength, muscle mass, power, or speed, bilateral training will help you make the necessary gains to reach your goal.

How to Implement Unilateral and Bilateral Training into your Workouts

Both bilateral and unilateral lower body training exercises are beneficial whether you are looking to improve your fitness or performance for sports. The most important thing to consider when selecting bilateral or unilateral lower body exercises is what is your number one goal? Do you want to maximize your strength? Do you want to improve your balance, core strength, or stability? Are you recovering from an injury and looking to strengthen an isolated joint or muscle group? Answering these questions before making exercise selections will help you map a plan of action before putting together an exercise routine.

My recommendation is to combine both bilateral and unilateral training in the same training session. After completing a thorough warm up, start with a compound bilateral exercise such as a squat or deadlift. It is important to do these exercises while mentally and physically fresh because they are more taxing than unilateral exercises. After completing one to two compound bilateral exercises, add in one to two unilateral exercises. Another option to consider is switching back and forth between hip dominant exercises (deadlift, hip thrust, etc.) and knee dominant exercises (squats, step ups, etc.).

Below is an example of a combined bilateral and unilateral lower body training routine.


Example 1


Back Squat 3×8-12

Single Leg Romanian Deadlift


Dumbbell Lunge

Bilateral Stability Ball Hamstring Curl



Example 2


Deadlift 4×5


Bulgarian Split Squat 3×6
Bilateral Nordic Leg Curl


Unilateral Single Leg Hip Thrust




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